Steps to calories calculator
Estimate the energy used while walking on level ground
Estimated calories from walking, above rest
kcal
This excludes the energy you would use at rest during the same time. If your daily calorie estimate (TDEE) already includes this walking, do not add these calories again.
Calories for 5,000 and 10,000 steps
Example for a body weight of 70 kg (154 lb), calories above rest.
| Steps | 80 steps/min | 100 steps/min | 120 steps/min |
|---|---|---|---|
| 5,000 | 102 kcal | 136 kcal | 167 kcal |
| 10,000 | 205 kcal | 271 kcal | 333 kcal |
How it works
The pace sets how much oxygen walking uses per minute: VO2 = 1.811 + 0.02014 × steps per minute + 0.0007427 × (steps per minute)², in mL per kg per minute. This equation comes from a study of adults aged 21 to 84 walking on a level treadmill.
The calculator subtracts the oxygen used at rest (3.5 mL per kg per minute), multiplies by body weight and by walking time (steps ÷ steps per minute) and counts 5 kcal for each litre of oxygen.
Sources. Moore et al. 2021, cadence-based metabolic equation for walking · Compendium of Physical Activities, unit conversions · Unicode CLDR, unit conversions (lb).
Questions
How many calories do 10,000 steps use?
About 271 kcal above rest for 70 kg at 100 steps per minute. The number grows with body weight and pace.
Why is the pace in steps per minute?
The equation uses steps per minute, not speed, so it needs no step length. 100 steps per minute is a rough guide to moderate-intensity walking.
Should I add these calories to my TDEE?
Only if your TDEE does not already count this walking. Activity levels such as lightly active usually include everyday walking.
